Sunday 08/29/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Chipper

50 x (2 Walking Lunge Steps (R+L) + 1 Broad Jump)

50 Ring Rows

50-cal. Row/Bike

Banded Pigeon Stretch

Hip Capsule Stretch

Banded Hip Flexor Stretch

Wall Couch Stretch

Lacrosse Ball upper back

Banded Pull-aparts

Banded Face-pulls

Workout Prep

Warm-up (No Measure)

Review the Pistol

15 Air Squats

5 Candlesticks

5 Rolling Pistols OR Rolling to Stand with arm assistance

5 Pistols OR 5 Pistol Negatives

WIth a single DB, perform:

3 Pistols

10 Plank Shoulder Taps

3 Pistols

10 DB Renegade Rows

With a Plate, perform:

10 Front-rack Lunges

10 Plate Presses

10 OH Plate Lunges

With a Barbell, perform:

10 Front-rack Lunges

10 Bent-over Rows

RX: Metcon (AMRAP – Rounds and Reps)

8 DB Weighted Pistols (4 each leg) (25/15 lb.)

8 DB Renegade Rows

AMRAP 4 min.

Rest 1 min.

100-m Plate Pinch Carry (15/10 lb.)

8 Plate Lunges

AMRAP 4 min.

Rest 1 min.

8 Front-rack Lunges (4 each leg) (75/55 lb.)

8 Bent-over Rows

AMRAP 4 min.

Rest 1 min.

FIT: Metcon (AMRAP – Rounds and Reps)

8 DB Split Squats

8 DB Renegade Rows

AMRAP 4 min.

Rest 1 min.

100-m Plate Pinch Carry

8 Plate Lunges

AMRAP 4 min.

Rest 1 min.

8 Front-rack Lunges (4 each leg)

8 Bent-over Rows

AMRAP 4 min.

Rest 1 min.

Cooldown

Warm-up (No Measure)

10 Plane Crash Victim Stretch

10 Groiner to Pike Stretch

2 min. trigger point on glutes/quads